Thursday – 160630

JoshTSquat

Happy Birthday Josh!

Announcements

  • Happy Hour with Nate after class Friday night!  The place is TBD but just show up at the gym!
  • Schedule Update: There will only be one class at 10am on July 4th.
  • 4th of July BBQ @ Sol’s house 3pm until ???
    • Bring your own meat to grill and a side to share
    • Stay late and watch fireworks with us at the park!
    • Check the board for more details
  • Gameday Denver Competition – August 6-7 – SIGN UP HERE

SWOD

Deadlift
3 @ 70%
3 @ 80%
3+@ 90%
Note: Add 10 lbs to your 1RM from last cycle for calculating your weights.

WOD

15 min AMRAP of:
50 Deadlift (135/95)
50 Wall Ball (20/14)
50 Sit Ups

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Wednesday – 160629

CarolFRopeClimb

Announcements

  • Gameday Denver Competition – August 6-7 – SIGN UP HERE

SWOD

3 X ME Peg Board Climb

WOD

“Nancy”
5 Rounds for time of (18 min cap):
400m Run
15 Overhead Squats (95/65)

Cash Out

60 sec Couch Stretch, each leg
60 sec Pigeon Stretch, each leg

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Tuesday – 160628

IMG_5822

Happy Birthday Mari!

Announcements

  • Gameday Denver Competition – August 6-7 – SIGN UP HERE

SWOD

Bench Press
3 @ 70%
3 @ 80%
3+@ 90%
Note: Add 5 lbs to your 1RM from last cycle for calculating your weights.

WOD

5 Rounds for time of (11 min cap):
5 Bar Muscle Up
10 Alternating Front Rack Lunges (115/75)

Cash Out

Accumulate 3 min in a plank position

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Monday – 160627

 IMG_5809

Announcements

  • Gameday Denver Competition – August 6-7 – SIGN UP HERE

SWOD

Front Squat (22X1) 5, 4, 3, 2, 1 – heaviest possible
– 90 sec rest between sets
Note: Use 1 weight for all sets.

WOD

In teams of 2, complete the following for time (25 min cap):
Row 3K
100 Hang Power Cleans (135/95)
Note: For the row, partners rotate every 20 pulls. Once the row is complete athletes move to the Hang Power Cleans. Only 1 athlete may work at a time.

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Saturday – 160625

IMG_5679

Announcements

  • Muscle Up Clinic w/ Coach Adam & Coach Nate today @ 11am
  • Gameday Denver Competition – August 6-7 – SIGN UP HERE

WOD

10 Rounds for time of:
25 Double Unders
15 Burpees
5 Deadlift (245/165)

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Friday – 160624

IMG_5862

Announcements

  • Muscle Up Clinic w/ Coach Adam & Coach Nate this Saturday @ 11am
  • Gameday Denver Competition – August 6-7 – SIGN UP HERE

SWOD

Back Squat
3 @ 70%
3 @ 80%
3+@ 90%
Note: Add 10 lbs to your 1RM from last cycle for calculating your weights.

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

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